Gain Mass

Rock Hard Diet Guidelines Month 1: Calorie Math

No nutritionist on hand? Dont' worry. Here are all the expert food rules you need to melt fat and build a strong, super lean body



Downshift Calories on Rest Days

To help make sure you’re in a calorie deficit, you’ll drop calories a little lower on rest days. This will help make certain that your body continues to fuel itself with stored fat. Rest days are those days when you perform no weight training or HIIT work. On days when you perform only slow, steady-state cardio, you should also follow the rest day meal plan. This means you’ll have two or three rest days and four or five workout days per week.

Your goal: Take in about 12.5 calories per pound of body weight on rest days. This means a 200-pounder should consume about 2,500 calories a day, a reduction of 500 calories a day compared with training days. If you consume significantly less for body-weight maintenance than 4,000 calories a day, you should also make a proportional adjustment in your rest days decrease. To determine how many calories you should consume on these days, multiply your body weight by 12.5.

Take in Adequate Calories

Keep in mind that there are two ways to create a calorie deficit: 1) Increase calorie burning and 2) decrease calorie intake. The Rock Hard Workout helps take care of the first part. You’ll need to achieve the second part of the equation by taking a specific, balanced approach that includes the other bullet points in this section.

Your goal: Get in about 75% of the calories you typically consume for body-weight maintenance on your workout days. In other words, if you’re a 200-pound guy who typically consumes about 4,000 calories a day for body-weight maintenance, then you should consume about 3,000 total calories on your workout days while you’re following the Rock Hard Diet during Weeks 1–4. If your body weight or daily consumption varies significantly from this, then use one of the following two suggestions as your starting point.

  1. Multiply your daily calorie consumption by 0.75. For instance, if you weigh 170 and you consume 3,500 calories a day for maintenance, then you should consume 2,625 calories.
  2. If you’re unsure how much to consume for maintenance, multiply your body weight by 15 to determine how many calories you need.